Home remedies for joint pain and stiffness: Try these gentle exercises, yoga poses and other expert tips

Low-impact exercises or gentle stretches, such as yoga or Tai Chi, helps to maintain joint flexibility and mobility (Image: Canva)

Feeling the ache as the new season sets in? Stiff joints, hard to budge, tender to touch, or puffing up, making bending or stretching a struggle? Winter's chill often brings this discomfort, tightening muscles and reducing joint blood flow, making even easy tasks tricky. As the temperature dips, it becomes important to seek effective remedies to get rid of joint aches.

During winter, joint pain can become more severe due to various factors. The colder temperatures cause muscles, tendons, and ligaments to tighten, making movement more uncomfortable and stiff. Reduced physical activity in the colder months can also contribute to joint stiffness and pain.

Additionally, changes in barometric pressure, often occurring during cold weather, may affect the expansion and contraction of tissues around the joints, leading to increased discomfort for those already prone to joint issues. Those with conditions like arthritis might feel it more due to barometric pressure changes in these months.

Joint aches disrupt daily life and call for prompt attention. Here are 7 simple winter fixes for painful joints:

Apply warm compress: Heat therapy is very beneficial for joint pains. Apply heat packs to the affected joints to reduce stiffness and increase blood circulation. According to the National Institutes of Health (NIH), heat therapy can help relax muscles and reduce joint pain caused by cold weather.

Regular (gentle) exercises: Engaging in low-impact exercises or gentle stretches, such as yoga or Tai Chi, helps to maintain joint flexibility and mobility. Multiple research suggests that regular physical activity can help combat joint inflexibility and improve joint health.

Relaxation reservoir: Taking warm baths infused with Epsom salt has been known to relax muscles, reduce inflammation, and soothe joint pain. This gives relief from joint discomfort during the winter months.

Nourish with Omega-3s: Eat foods that are rich in omega-3 fatty acids because omega-3 fatty acids have anti-inflammatory properties that benefit joint health. Add fish, flaxseeds, and walnuts to your daily diet to reduce inflammation and fight joint discomfort.

Stay watered up: Staying adequately hydrated by drinking plenty of water supports joint health and improves lubrication of joints. Numerous studies recommends proper hydration to combat joint discomfort during the winter season.

Tip the scales right: You cannot ignore the role your body weight plays in reducing stress on your joints. Excess weight can exacerbate joint pain. Thus managing your weight becomes crucial.

Power of herbs: Some natural remedies may also offer relief for joint discomfort. Leveraging the anti-inflammatory properties of some herbs by adding them to meals or consuming them in teas, soups and meals can aid in easing joint pain and reducing inflammation. Turmeric, with its active compound curcumin, has anti-inflammatory properties that may deal with joint pain. Ginger contains gingerol, which also has anti-inflammatory effects and can help ease joint discomfort. Indian frankincense, known as Boswellia serrata, shows promise in reducing inflammation and swelling in the joints. Additionally, herbs like devil's claw and willow bark possess compounds known for their pain-relieving properties, potentially offering relief for winter-related joint aches.

While you follow home remedies remember that it is important to seek advice from your doctor before opting for these, especially if you have underlying health conditions or are taking medicines.